Call Us Today: 07 4927 8880

Monday & Thursday at 4pm!

  • Announcement

    Due to ‘personal reasons’ the CFKR service will no longer be available  from 10 Dec 2015.

    We thank-you all your support over this time and are sad to see the program discontinue.

    We have thoroughly enjoyed the coaching and social interactions with your children and hope to have inspired them to pursue a lifestyle in health, physical activity, sport and nutrition.

    Kindest Regards

    Teddy

     



  • Monday 9/11/15 & Thursday 12/11/15

    Active Play: Long Jump & Ladder Run (w/ Forward Roll)

    Warm-Up: 50 Partner Wall Balls (w/ Soccer Skills or Partner Tag)

    Tech: SDHP

    WOD: 21-15-9

    • SDHP
    • Burpees

    Game: Pool Noodle Hockey

    ***Downstairs***

    Skill: Pull Ups (6-6-6-6)

    WOD: 5min AMRAP

    • 5 Pull Ups
    • 2 Wall Walks
    • 10 Box Jumps

    Game: Rob the Nest (Deadlift and Walk)

    Cooldown: Twister OR TP Mummy



  • Monday 2/11/15 & Thursday 5/11/15

    Active Play: Zombie Tag (Circle Run)

    Warm-Up: Tug of War & Shuttle Runs

    Tech: Push Press (use mirror to watch body position or have trainer helping with press position)

    WOD: 6 min AMRAP (CrossFit Baseball)

    • 2 Burpees
    • 5 Push Press
    • 10 box jumps,
    • 15 mountain climbers (quick review of form)

    Game: Twister & Beach Towel Relay

    Skill: Pull Ups (6-6-6-6)

    Game: Rob the Nest (Deadlift and Walk)

    Cooldown: Ab Stab & YOGA Stretches



  • Monday 26/10/15 & Thursday 29/10/15

    Active Play: Pool Noodle Hockey

    Warm-Up: Tabata (4min) **Exercise Disc**

    Game: Noodle Tag

    Tech: M/B Clean & Hollow Body Rocks

    WOD: 5min AMRAP

    • 5 M/B Clean
    • 10 Hollow Body Rocks
    • 10 Skipping
    • 5 Burpees
    • 1 Run (Room)

    Game: Musical Wall Balls & Tug of War

    Skill: Tarzan Swing w/ K/B SDHP

    Game: Dodgeball & Handstand Holds

    Cooldown: YOGA Stretch



  • Monday 19/10/15 & Thursday 22/9/15

    CrossFit Kids is BACK!! Commencing Today :)

    Active Play: Duck, Duck, Goose + Balloon Kick

    Warm-Up: Rob the Nest + Animal Soccer

    Discussion: School Holidays > Healthy Lifestyle

    OWN WOD!! **Pick & Choose**

    Tech: Sit Ups & Hollow Body Rocks

    WOD: #Tabata

    • 7 HSPU’s
    • 7 Toes to Bar
    • 7 Dynamic Lunges
    • 7 Back Ext

    Game: Dodgeball OR Octopus Tag

    Skill: K/B Swing & Front Squat

    WOD: Partners – 4min AMRAP

    • 20 Sync Star Jumps
    • 10 Sync Sit Ups
    • 5 Sync Pushups

    Game: Balloon Relay



  • Monday 21/9/15 & Thursday 24/9/15

    Reminder: There will NO CrossFit Kids these School Holidays :(

    Classes returning Monday 19/10/15 :)

    Regards Teddy :P



  • Monday 14/9/15 & Thursday 17/9/15

    (Last week before school holidays)

    Active Play: Dodgeball

    Warm-Up: Wall Balls & Soccer Skills

    Discussion: School Holidays

    Tech: Hang Clean & Box Jump

    WOD: Tabata (20/10sec) x8 [For Repetitions]

    • Box Step Ups 24/20inch
    • Double Unders
    • M/B Slam 20/14lbs
    • Burpees

    Game: Twister

    Skill: K/B Swing

    WOD: Partners – Max Box jumps 60sec; Then..

    5min AMRAP

    • 20 Sync Star Jumps
    • 10 Sync Sit Ups
    • 5 Sync Pushups

    Game: Animal Soccer